Tofu FriedvsTofu Yogurt
ðŊWhen to Eat What
Goal-based picks for Tofu Fried vs Tofu Yogurt
Go with Tofu Yogurt at just 94 kcal per 100g â 65% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Tofu Fried | Tofu Yogurt | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 270kcal14% | 94kcal5% | +176kcal |
| Protein | 19g38% | 3.5g7% | +15g |
| Total Fat | 20g26% | 1.8g2% | +18g |
| Saturated Fat | 2.9g15% | 0.26g1% | +2.7g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.9g3% | 16g6% | <0.1g |
| Dietary Fiber | 3.9g14% | 0.20g1% | +3.7g |
| Sugars | 2.7g | 1.2g | +1.5g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 2.5mg3% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | <0.1mg0% | 0.31mg2% | <0.1mg |
| Vitamin K | 7.8mcg7% | 3.5mcg3% | +4.3mcg |
| Vitamin B6 | <0.1mg6% | <0.1mg1% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 27mcg7% | 6.0mcg2% | +21mcg |
| Thiamin (B1) | 0.17mg14% | <0.1mg5% | +0.11mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.24mg2% | <0.1mg |
| ðķMinerals | |||
| Sodium | 16mg1% | 35mg2% | <0.1mg |
| Calcium | 372mg29% | 118mg9% | +254mg |
| Iron | 4.9mg27% | 1.1mg6% | +3.8mg |
| Potassium | 146mg3% | 47mg1% | +99mg |
| Phosphorus | 287mg23% | 38mg3% | +249mg |
| Magnesium | 60mg14% | 40mg10% | +20mg |
| Zinc | 2.0mg18% | 0.31mg3% | +1.7mg |
| Copper | 0.40mg44% | <0.1mg8% | +0.32mg |
| Manganese | 1.5mg65% | â | â |
| Selenium | 29mcg52% | 13mcg24% | +16mcg |
ðŽNutritional Analysis
Calories: Tofu Yogurt is significantly lower in calories at just 94 kcal per 100g compared to 270 kcal for Tofu Fried â that's 187% fewer calories, making Tofu Yogurt the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 3.5g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tofu Yogurt is the leaner option with 1.8g of total fat per 100g compared to 20.2g. Tofu Yogurt has less saturated fat (0.259g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Yogurt: 2.5mg vs 0mg), Vitamin E (Tofu Yogurt: 0.31mg vs 0.04mg), Vitamin B6 (Tofu Fried: 0.099mg vs 0.02mg).
Key Minerals: Notable mineral differences include Phosphorus (Tofu Fried: 287mg vs 38mg), Zinc (Tofu Fried: 1.99mg vs 0.31mg), Copper (Tofu Fried: 0.398mg vs 0.075mg).
Diet Suitability: Tofu Yogurt fits a low-fat diet. Both fit a low-sodium diet.